Mackerel is one of the highly recommended oily fish for a healthy diet. It is also known as maccarello. The slim torpedo-shaped fish is found in deep temperate and tropical waters. It is rich in essential oils, vitamins and minerals. Omega-3 and Omega-6 fatty acids occur in high quantities in this fish.

It contains vitamins A, B6, B12, C, D, E and K. Various minerals also occur richly in the fish. These include calcium, iron, magnesium, phosphorous, potassium, sodium and selenium. Trace minerals include zinc and copper. The fish also contains protein and the antioxidant Coenzyme Q10.

Here are the top 6 reasons you should start eating mackerel –

#1 Prevents heart disease

Mackerel fish is not only rich in monounsaturated fatty acids and polyunsaturated fatty acids but also is also low in saturated fats. Hence eating this fish lowers your risk of heart complications like stroke,atherosclerosis,heart attacks and arrhythmia

#2 Lowers risk of diabetes

Mackerel contains a good amount of healthy fats namely monounsaturated fatty acids (MUFA) which play a key role in the prevention, as well as control of blood sugar levels in diabetics. Consuming this fish on a regular basis not only regulates blood sugar levels in the body, but it also lowers visceral fat, thereby lowering your risk of diabetes.

#3 Controls blood pressure levels

In case you are a non-vegetarian by nature and suffer from hypertension, consume mackerel fish on a daily basis to keep your blood pressure levels within control.

#4 Reduces symptoms of rheumatoid arthritis

The Omega 3 in mackerel contains anti-inflammatory compounds which help in lowering the joint pain and stiffness of muscles in people suffering from rheumatoid arthritis. Including this fish in your diet while on medication is found to improve your condition by enhancing the efficacy of the drugs.

#5 Improves cognitive function

Research studies have proved that people consuming high levels of omega-3 fatty acids are at a lower risk of getting affected by depression. Hence, by adding mackerel to your daily diet, this food not only aids in reducing mood swings common in individuals suffering from depression, but it also improves the activity of antidepressant medications. Mackerel is loaded with DHA (Docosahexaenoic acid)and consuming this fish lowers your chances of suffering fromAlzheimer’s disease and Parkinson’s disease.

#6 Increases survival chance of bowel cancer patients

Mackerel is one of the very few natural sources containing good amounts of vitamin D that is known to up the survival chances of bowel cancer patients. Research studies have proved that cancer patients with high blood levels of vitamin D are more likely to survive the disease, in addition to improving their health condition.

There are varieties of tuna and they comes in all sorts of form, in can, in pouch and texture could be in chunk or flakes. Different types of tuna species contains different level of Omega 3 fatty acids. So, when it comes to so many types of form, in varieties of oils and water, or brine. Which is better?

Choosing The Right Canned Tuna

To get the most Omega-3 fats from your canned tuna, choose water-packed over oil-packed. The oil mixes with some of the tuna's natural fat, so when you drain oil-packed tuna, some of its Omega-3 fatty acids also go down the drain. Since oil and water don't mix, water-packed tuna won't leach any of its precious Omega-3s.

In overseas, water packed are much preferred than oil packed as they are more concern on the sodium level of the tuna. Body builders they usually choose water packed over oil packed. However, the choice of preferred are very much depends on the individuals. Water packed tuna are just plain water and tuna with nothing extra added. Thus, the taste are more bland and dry compared to tuna in oil. People use lemons juice or other spices to add more taste to the tuna.

As for Tuna in Oil, different types of oil will have different taste, smell & nutritional values. People can use partial of the tuna's oil as part of their cooking preparations. For example, tuna porridge. By adding 2 tablespoons of the drained oil into the porridge for boiling, the texture will become smoother and softer. It is also shared that by using tuna in oil, the amount of mayonnaise used are near to half less than mixing with water packed tuna; which eventually makes tuna in oil mayo less fattening than water pack mayo.

In a nutshell, choosing the canned tuna in oil or in water packed are very depends on personal preferences. Both packs are great source of lean protein which gives you a fuller feeling and it's essential for building muscle block for body builders.

Tips: Nutrition expert Lisa De Fazio suggests forgoing mayo and instead mixing tuna with Greek yogurt and your favorite low-fat fixings. Serve it with rice cakes or whole grain crackers on a picnic or at the beach.

Canned tuna contains great source of Omega-3 fatty acids which is good for our body & health. This superfood is also lean, inexpensive source of protein.

But like most fish, tuna contains traces of mercury.For this reason, the U.S. Food and Drug Administration (FDA) recommends certain people limit their intake of certain fish, including tuna. So, how much tuna can you eat without suffering from mercury poisoning?

We all know tuna taste so good and it is such a versatile food with very low fat, high quality protein and contains the Omega 3 fatty acids (which is good for your brain & body) that your body can’t produce itself.